What is Insomnia?

It is a sleeping disorder where the person feels difficulty in remaining asleep and falling asleep. There are three phases of this sleep disorder. When Insomnia symptoms occur for few days, it is called transient Insomnia. When it lasts for many weeks then it is termed as short term or acute Insomnia and when it lasts for several months or years it is called chronic Insomnia. This sleep disorder can happen to people of any age groups. Some of its causes include reduced reaction time, obesity, poor performance in school or at workplace, poor immune system, long term disease, anxiety, or depression.

Causes of Insomnia

Some of the most common causes include-:

  • Alcohol, medicines and drugs-: alcohol, nicotine, antidepressants, blood pressure medications, weight loss medicines, cocaine, allergy medications, etc.
  • Circadian rhythm disruption-: job shift changes, jet lag, hotness, noisiness, high latitudes, or coldness.
  • Medical conditions-: stroke, chronic fatigue syndrome, asthma, sleep apnea, arthritis, etc.

Best solutions for Insomnia

Some of the best solutions which you can adopt to overcome the effects of Insomnia are given below-:

Maintain a sleep diary:

Before you are preparing to sleep, you should pen down your daily activities. This can also include jotting down your next day’s activities. In many cases, people read books, novels, magazines, newspapers, or some other materials. This is because this helps them in getting good and constant sleep. Moreover, you should prepare for going off to sleep for at least 15 minutes before you actually go off to sleep.

Avoid smoking:

This is because cigarettes contain stimulants and these stimulants prevent you from going off to sleep. Studies have shown that those who smoke before going off to bed are more likely to get poor or inconsistent sleep than those who don’t smoke. If you have a smoking habit then you will have to quit smoking in at least night so that you can enjoy a deep and calm sleep.

Review the medications:

There are some medicines that contain Beta-Blockers that cause Insomnia. So are medicines that contain antidepressants. If you are taking some medication regularly or sometimes, then you need to consult your doctor whether or not those medicines contain antidepressants or beta-blockers.

Exercise daily:

avoid insomnia

One of the best cures of Insomnia is to exercise daily. This is good for your health as well as good for getting a sound sleep. When you exercise, all parts of your body like muscles and bones are moving. After a day’s long work when you will become tired, your muscles will also become tired and you will enjoy a deep sleep. You can also go for a walk after having your dinner for about 15 to 20 minutes. Walk will not only digest your food properly but will also make your feet tired so that you can have good rest and sleep. Some of the exercises which you can do include aerobics, cardio, yoga, walking, jogging, etc. These workouts will release the sleep-inducing melatonin which will make you feel drowsy and you will get a good sleep.